Cutting back on the bike and introducing the crosstrainer properly has upped the challenge to my knee significantly. I could feel in the last minute that it was tired, and my gate was getting a bit ragged. Weight bearing work has to feature more as I progress though, if I am to regain proper daily function. Will be building towards 15 mins, giving me a 30 min total cardio section. When there, I will look to up frequency from 3 to 4 workouts per week, at which point I will be supplementing the cardio with a 4 day hypertrophy body split. I honestly have no idea how 'rugged' this knee will end up regarding the functional craziness I was so fond of, but I do know that I can come back with a more traditional bodybuilding workout, and I have every intention of getting in the best condition of my life in 2010 - if fate will just give me a f*cking break for once

Arrgh!! dont you hate it when you walk into the gym and what you want to use is not only occupied, but occupied by someone not using it worth a damn

Such was my day today. Wanted to start on the bike, but both bikes were in use by people just pedalling real slow, chatting to one another - GO FOR A COFFE FOR F*CKS SAKE, and dont get me started on the chest press

Anyway, because it was 'one of those days' the workout was different today.

Happy i got the cardio to 25 mins, but difficult to compare progress to previous workouts as it was all done differently.Be in there again 9am on Sunday, when it will be nice and quiet and I can assess how things are going more accurately.

Pretty happy with today. Didnt use the crosstrainer, as my knee was 'grumbling' a bit from Friday, and I have respect that. Moving up a level on the bike was good though, will start on level 8 from now on, as it really worked the legs hard.Upper body work I am very pleased with, felt good to get back to a decent volume, and change things up a bit. I dont think a body split is too far away now, but will keep it nice and steady for a couple of weeks yet

Despite promising myself to take it easy, the time has come for a step up in pace.

Had my 1st official hydrotherapy session today- 35 mins working on my knee and core stability. Lots of new stuff I have not done before, and very challenging. They worked me quickly through the levels, and I am already 'advanced' which is both validation of my hard work these last couple of weeks, and a nice ego massage

After this, I went to the gym to start a bodysplit routine.

It is a simple 3 day split: Day 1: Back & Chest, Day 2: Shoulders & Arms, Day 3: High volume core and rehab work + extra cardio. Day 3 will, in time, become leg day as my knee allows.

DOMS from yesterday's workout were pretty bad this morning, but soon wore off. Sadly, had to cut cardio 4 minutes short, and omit direct tricep work due to not having enough time as I had an appointment at the hospital. Happy with what I did do though, and will make up the work tomorrow

30 mins non stop cardio in the gym is a bit of a milestone, and I am pleased to have reached it Hydrotherapy is real hard work, and they have started putting impact work in there, so my knee is very much looking forward to a day off tomorrow